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Hello all,

To start off I’m really digging this site so far! I’m a 30yo male, 5’7”, 228lbs. I’m a Downhill Mountain Bike racer and I really need to drop a few-fifty pounds and build my cardio up. Currently I just started working out 3x a week at a small gym at my work. I start out with 5 mins of cardio(eliptical or bike) then go to a routine I found on the iFitness To start off I’m really digging this site so far! I’m a 30yo male, 5’7”, 228lbs. I’m a Downhill Mountain Bike racer and I really need to drop a few-fifty pounds and build my cardio up. Currently I just started working out 3x a week at a small gym at my work. I start out with 5 mins of cardio(eliptical or bike) then go to a routine I found on the iFitness iPhone app. Hit a few weight machines then do 5 more minutes of cardio, I do this 4 times then finish out with a 15 minute hard spin ride. Question is, Can I do this more than 3x a week or I’m I good where I’m at? I have also started eating healther, cutting my portions way down, and drinking a ton of water. I guess I really just need some more guidance than an app can give me….

Thanks in advance!

I didn’t put that in there(code).

this routine sounds pretty light, i would think your body would be able to handle amuch bigger workload than this. you should definitely be able to handle at least 3-5 days of this, depending on how hard you are hitting the weights. could you post a sample of some of the weightlifting you do?
the other question i would have is what kindof machines does this work facitility have and is this the only gym you have access to?

Also how often do you train in your sport?  I think your on to someting with your circut type training.  this will allow you to keep you heart rate up for your entire work.  This will have a better carry over to your races.   as far as exercises go train everything, but put an emphesis on movements or muscles you would use in a mt bike race.  Quads, hams, low back, tris ext…    Gradually build your time and intensity in the gym.

Dracer… How many days are you biking?? If you are biking on a daily bases then I don’t think you need to ad more cardio.  How intense are your training sessions?? If they are balls to the wall using compound movements then 3 days of weight training is fine for your goals…
 
 What does your diet look like?  Diet is key for losing weight!!!
 
Do you take any supplements?? What do you consume for your pre and post workout??

I would step up your workout a little bit here, being a little tierd and sore going into the next workout is normal, thats why its hard. It doesnt always have to be physically draining but mentally is what makes being a good gymrat so to speak, so I would make the load alittle bit heavier in your case.

I would step up your workout a little bit here, being a little tierd and sore going into the next workout is normal, thats why its hard. It doesnt always have to be physically draining but mentally is what makes being a good gymrat so to speak, so I would make the load alittle bit heavier in your case.

I would step up your workout a little bit here, being a little tierd and sore going into the next workout is normal, thats why its hard. It doesnt always have to be physically draining but mentally is what makes being a good gymrat so to speak, so I would make the load alittle bit heavier in your case.

I would step up your workout a little bit here, being a little tierd and sore going into the next workout is normal, thats why its hard. It doesnt always have to be physically draining but mentally is what makes being a good gymrat so to speak, so I would make the load alittle bit heavier in your case.